In which product is calcium? Full list of products with calcium

Many people think that it is important to take calcium only in childhood. Indeed, we tell the kids what product there is calcium, focusing on what is now forming the skeleton, spine and bones. However, as a person grows up, calcium does not lose its crucial importance for the functioning of all organs and systems. Thanks to him we have strong teeth and dense nails, calcium participates in complex biochemical reactions, provides blood coagulability and regulates the activity of enzymes. This track record of calcium does not end, it promotes cell nutrition, participates in the contraction and relaxation of muscles and the transmission of nerve impulses. For the elderly, the notion of osteoporosis is very familiar, when calcium ceases to be absorbed by the body, the bones become brittle and brittle. That is, the body needs this element throughout life. Let's analyze what product is calcium and how to use it properly.

Plant sources of calcium

Despite the fact that for many calcium is associated with milk, it is found most in vegetable products. Means, vegetarians did not so have lost with a choice of the most important for a foodstuff. The leading ones are beans - beans and soybeans, peas and lentils. Many dislike them because of increased gassing in the intestines, but nutritionists advise you to eat them at least a few times a week. An additional source of this important element may be poppy, sesame or almonds, but because of the high caloric content they can not be the basis of nutrition. If you are looking for a product that has calcium, but do not carry legumes, then pay attention to the following product group.

Vegetables and fruits: an invaluable pantry health

Calcium is rich in honey, so do not bypass this beekeeping product. Of the gifts of our garden and garden, pay most attention to apples, gooseberries and strawberries, citrus fruits, apricots, cherries and peaches, grapes, currants, pineapples and blackberries. The child is very easy to explain in which product there is calcium, enough for the whole summer to take it to the dacha. Despite the fact that the content of calcium in vegetables and fruits is not too high, thanks to vitamins and trace elements, it is absorbed very easily. A big plus is that we can consume these products in large quantities. Parsley, cabbage, watercress, dog rose contains not less than 200 mg per 100 g of product. A useful source will be any greens, young nettles and sea kale. Using natural products, it is impossible to overdose vitamins and minerals, but artificially mineralized water should be used carefully. When you visit a supermarket, you can track yourself, in which product you have calcium, the composition will necessarily indicate its content.

Milk and dairy products

Cottage cheese, cheese, brynza, kefir are the most important sources of nutrients. If a person is allergic to lactose, he will look for which foods have calcium, except dairy, in all other cases they should be eaten as often as possible. At the same time, milk is not its richest source. It is much more correct to use cottage cheese, the calcium content in it is much higher. A separate topic is women who follow a diet. The process of weight loss does not cancel the body's need for calcium. Today, a line of low-fat dairy products is on the market. This milk, kefir and cottage cheese, there are cheeses with a low fat content, and the amount of calcium in them remains unchanged.

Protein Products

We continue the conversation about the products in which there is calcium. The list is supplemented with protein sources that are irreplaceable for our body, meat and fish, eggs. Today, various weight loss programs are fashionable, and people try to eat less animal products. This is only partly true: fat beef is really not suitable for daily use, but the chicken breast gives 50 mg of calcium from every 100 g of the product. At the same time, the caloric content of this product is very low.

Diet for pregnant women

The period of intrauterine development of the baby is a big load on the mother's body. In addition to the fact that calcium is required to maintain the functioning of their own organism, large expenditures go to the formation of the skeleton. Therefore, information about the products in which calcium is available for pregnant women is very important. However, the excess of this element is by no means useful, everything is good in moderation. The diet of the future mother should include approximately 1.5 g of calcium per day. This is about 200 grams of low-fat cottage cheese, a glass of yogurt, 200 ml of milk and 50 g of cheese. You can replace the milk menu, including in the diet 200 g of chicken breast, 200 g of fresh herbs or leafy vegetables, nuts, fish, berries, dried fruits, yolks, beans and rye bread.

What products contribute to the absorption of calcium

It's not a secret that for the normal assimilation of one element in the diet, there must be others. So, without vitamin D, calcium is digested much worse. This amazing vitamin is produced by exposure to sunlight. During the warm season, the body does not lack it. When autumn comes, the help comes products rich in vitamin D. These are egg yolks, dairy products, butter and fatty fish.

But this is not all that the body needs to fully digest calcium. Very important are the vitamins of group B, A, E and C. Let's see what foods are magnesium and calcium. It's all legumes and many cereals, especially buckwheat and millet. A valuable source of these substances are nuts, cumin, milk, spinach and lettuce. Rich in magnesium and calcium rye bread.

Substances that interfere with calcium absorption

Virtually all products contain this element. However, we must remember that excess salt completely blocks the absorption of magnesium and calcium. In turn, caffeine strongly impairs the absorption of vitamin D3. As you already know, in cereals and bread contains phytin, which interferes with the absorption of calcium. Proceeding from this, sandwiches can not be considered useful food, cheese and bread are better for consuming separately. Porridge with milk too does not promote high-grade absorption of all useful substances, therefore it is better to cook groats on water.

Let's sum up the results

Finally, we will tell you in addition about where there is calcium. In which products it contains the most, we have already noted, now we list additional sources. This is milk powder and cream, processed cheese and condensed milk. A large amount of calcium contains walnuts and hazelnuts, such a treat as cream ice cream. From drinks it's tea and coffee beans, cocoa powder. You can not forget about canned in oil, raisins, garlic, carrots and beets. The next will appeal to fans of delicacies: it turns out, calcium contains mushrooms, sausages and sausages. All vegetables and fruits, berries, including watermelons and melons, also contain in small amounts this element. Thus, with the right approach, there is no problem with a lack of calcium, almost every product that can be attributed to a healthy diet contains a certain amount.